Like all seeds, chia seeds contain phytic acid. Chia seeds caloric restriction and liver health chia seeds seedx several minerals, but are especially high chiaa magnesium chia seeds, xeeds, and selenium. Meanwhile, seedx fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease. By Rachael Ajmera, MS, RD. hispanica -growing regions. Chia Seeds Shopping Guide You can find chia at any Whole Foods Market, health food stores, and well-stocked grocery stores like Kroger and Vons.

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Chia Seeds - 3 things that Chia Seeds are NOT

Chia seeds -

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One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. In fact, chia seeds are the best known plant-based source of omega-3 fatty acids — even better than flaxseed 12 , Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death 15 , However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil EPA and DHA.

The ALA found in chia needs to be converted into the active forms EPA and DHA before your body can use it, and this process is often inefficient 17 , 18 , 19 , 20 , High protein intake is associated with increased fullness after meals and reduced food intake 24 , Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein.

However, they are not recommended as the sole protein source for children 26 , Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits.

The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds. Chia seeds are an excellent source of many essential minerals but a poor source of vitamins.

They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium. Chia seeds contain a number of beneficial plant compounds, including 9 , 11 , 34 :.

Clean, dry chia seeds have an extended shelf life , as their antioxidants protect their fats from damage 1 , Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.

Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits.

Their main health benefits are listed below. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA. However, ALA needs to be converted into the active forms, such as EPA, before your body can use it.

Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease 48 , 49 , 50 , Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads 52 , High blood pressure is a major risk factor for chronic diseases such as heart disease.

Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels 54 , High fiber intake is linked to improved gut health and a lower risk of numerous diseases 57 , A single ounce 28 grams of chia seeds provides 9. Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.

Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels. Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked.

Like all seeds, chia seeds contain phytic acid. Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects Omega-3 fatty acids may affect the activity of your medication 62 , While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.

Because chia is full of calcium, phosphorus, vitamin A and zinc, it helps promote dental and oral health. Calcium is the building block of your teeth and necessary for maintaining oral health.

Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Related: 6 Benefits of Chia Seed During Pregnancy. How many chia seeds should you eat a day?

Be sure to consume them with lots of water, which helps fiber do its job. Dried chia seeds can be found in the health food section of most grocery stores or ordered in bulk quantities online. There are various types available, including:. Chia seed oil is also available and can be applied topically to supply your skin with a good amount of hydrating essential fatty acids.

You can try growing chia at home in either an indoor or outdoor garden. Sprinkle the dried chia seeds over soil, and be sure to provide enough space for your plants, as they tend to grow tall, with some reaching up to six feet. Water them daily, and start harvesting once most of the petals have fallen off the flowers of the plants.

Then pick the flower heads, and place them in paper bags to allow them to dry. Once dried, the seeds should separate from the plant rather easily and can then be collected and used in your favorite dishes.

Wondering how to eat chia seeds? You can consume them raw, soaked, whole or ground, and they can be added to a wide array of recipes. Chia is a great addition to a variety of recipes, including simple cereals, low-carb bread recipes and classic chia seed pudding.

Try the seeds in these healthy recipes:. Occasionally, some people may experience stomach discomfort when consuming high amounts, mostly due to the high fiber content. As with any food, increase your intake slowly, and drink plenty of water.

If you have any concerns or experience any persistent side effects, consider decreasing your intake, and be sure to discuss with your doctor.

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Chia seeds contain omega-3 seess acids, iron, calcium, and antioxidants. Seed chia seeds benefit of chia seeds is their high fiber content. Caloric restriction and cholesterol may also help chia seeds weight loss eseds manage glucose and cholesterol levels. However, more research is necessary to confirm this. A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough. Chia seeds can help people to meet dietary requirements for fiber. In addition to helping with digestive health, fiber may help people feel fuller for longer.